Self Care Simplified

• 435. Instant Relief from Shoulder Blade Knots!

  Whether it’s from poor posture, too many hours at a desk, or spending time hunched over a phone, neck pain and shoulder blade knots feel like an unavoidable part of life.But I’ve got some quick tips and easy moves to help bring relief fast!Tune into this shortie episode, where I’ll walk you through the best way to release those shoulder blade knots and neck tension, and help prevent them from coming back!More ResourcesVideo Demonstration of the Eagle Arm StretchTwo other Exercises for Shoulder Blade Knot ReliefFREE Weekly Jumpstart Newsletter! Master your midlife health in just 3 minutes a week with this easy-to-read newsletterThe Jumpstart 30 Program for Beginners - Jumpstart your health & fitness journey with Megan’s signature 30-day program for true beginners!The Back & Hip Fix 30-day program - Reduce your chronic back & hip pain in less than 10 minutes a day!Follow Megan on InstagramFollow Megan on YouTube

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• 434. How to Strengthen Your Heart—One Habit at a Time

  When we start thinking about preventing disease in midlife, we’re usually thinking about the “Big C”, cancer, right?But did you know that the leading cause of death for women is heart disease? More than cancer, diabetes and dementia combined. And your risk of developing heart disease goes up dramatically in midlife.But the good news is 80% of heart disease is preventable! And the better news is it’s never too late to start!This week we are going to talk about heart disease, why heart attacks aren’t just for men and why the risks increase as we age. Then I’ll give you the 4 Heart Healthy Habits you can start TODAY that can make a significant impact. We’re not talking a major lifestyle overhaul here. Just simple, yet effective lifestyle changes that can improve your heart health!Whether you’ve received a worrisome medical diagnosis or just want to start now to avoid future heart issues, this episode is for you!More Resources & LinksFREE Weekly Jumpstart Newsletter! Master your midlife health in just 3 minutes a week with this easy-to-read newsletterhttps://www.goredforwomen.org/en/about-heart-disease-in-women/factshttps://www.heart.org/en/news/2024/02/09/the-slowly-evolving-truth-about-heart-disease-and-womenEpisode 404. Can Specific Exercises Lower Blood Pressure?Need help getting started! Get Megan’s FREE 5-Day Jumpstart Tips guide!The Jumpstart 30 Program for Beginners - Jumpstart your health & fitness journey with Megan’s signature 30-day program for true beginners!The Back & Hip Fix 30-day program - Reduce your chronic back & hip pain in less than 10 minutes a day!Follow Megan on InstagramFollow Megan on YouTube

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• 433. Specific Eating Habits to Reduce Cholesterol

  Did you know that about 10% of Americans have high cholesterol, and many don’t even know it. The reality is as we age, we become more likely to have elevated cholesterol levels, which can lead to an increased risk of cardiovascular disease. And while treating high cholesterol can be as easy as picking up a new prescription at the pharmacy, what if you want to tackle it drug-free?Listener Carolyn asks**:**“I currently have high cholesterol and really don't want to take medication. I am hoping to get my numbers down by diet and exercise. What’s my best plan of action on the nutrition front? Can I still have occasional splurges? And if so, are there any splurges that I really need to avoid all together that will impact my cholesterol numbers?”To tackle Carolyn’s question, we’ve invited Dr. Federica Amati back to the podcast. Dr. Amati works as Head Nutritionist for the personalized health company,Zoe, and she’s written two fantastic books,Recipes for a Better Menopause andEvery Body Should Know This. When it comes to knowing exactly how to eat best during midlife - without being extreme or restrictive about it, which I love! - she knows what really works.More ResourcesFollow Dr. Federica Amati on InstagramListen to Episode 412. How to Eat for a Better Menopause with Dr. Federica AmatiFollow Megan on YouTubeFollow Megan on Instagram

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• 431. Climb Down on the Floor & Get Back Up Easily - How to Build Your Strength!

  I post lots of training and how-to videos on social media, and most of them get anywhere between 25,000 and 100K views if they’re really hitting. But right now, I have 3 videos right now that have reached about 1 million views. Whoa! You wanna know what they all have in common? They aren’t about complicated strength training moves, nutrition advice or ways to stay motivated. They address the very real, every day challenge of climbing down on the floor and getting back up again with ease. If this is something you currently struggle with, you’re not alone. And if it’s not you yet, don’t get caught thinking this is just a problem for a much older version of you. Losing your ability to climb down easily & get back up again doesn’t happen overnight - it happens over years and the decline usually starts in your 40’s. Tune into this week’s quick episode, where I’ll outline the things you need to get up and down off the floor with ease, as well as practical exercises to help make it happen! More Resources Video Demonstration of the 4-Step Strengthening Process to Climb Down & Up No Knees Version! FREE Weekly Jumpstart Newsletter! Master your midlife health in just 3 minutes a week with this easy-to-read newsletter FREE 5-Day Core Tune Up - A free mini-course to dramatically improve your functional core strength, create better alignment, and relieve back and hip pain for good! Need help getting started! Get Megan’s FREE 5-Day Jumpstart Tips guide! The Jumpstart 30 Program for Beginners - Jumpstart your health & fitness journey with Megan’s signature 30-day program for true beginners! The Back & Hip Fix 30-day program - Reduce your chronic back & hip pain in less than 10 minutes a day! Follow Megan on Instagram Follow Megan on YouTube

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• 430. The Surprising FACTS of Ovarian Removal and Breast Cancer with Dr. Corinne Menn

  One in 8 women in the United States will have her ovaries removed prior to the onset of natural menopause, and this number is growing. On top of that, each year about 600,000 hysterectomies are performed and more than 300,000 women are diagnosed with breast cancer, many under the age of 50. If you or someone you love experienced this kind of procedure, you may be asking “now what?”. What are the impacts on the rest of your body when you experience abrupt menopause? Do other health risks increase? And what about breast cancer? This week, we are joined by Dr. Corinne Menn, a board-certified OB-GYN, a breast cancer survivor of over 23 years, and a BRCA gene carrier. Dr. Menn is using her own experience to help women navigate health challenges, especially when dealing with the impacts of being a cancer survivor or experiencing abrupt menopause. If you or someone you know has had her ovaries removed, had a hysterectomy, or even experienced breast cancer, then this episode is for you. More Resources & Links Follow Dr. Corinne Menn on Instagram Get more info about working with Dr. Menn through Telehealth on Alloy FREE Weekly Jumpstart Newsletter! Master your midlife health in just 3 minutes a week with this easy-to-read newsletter FREE 5-Day Core Tune Up - A free mini-course to dramatically improve your functional core strength, create better alignment, and relieve back and hip pain for good! Need help getting started! Get Megan’s FREE 5-Day Jumpstart Tips guide! The Jumpstart 30 Program for Beginners - Jumpstart your health & fitness journey with Megan’s signature 30-day program for true beginners! The Back & Hip Fix 30-day program - Reduce your chronic back & hip pain in less than 10 minutes a day! Follow Megan on Instagram Follow Megan on YouTube

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